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Alyssa Lombardi is a Certified Running Coach, Certified Personal Trainer, and a Clinical Exercise Physiologist. She has been involved in sports all her life and has been at every level from beginner to college stand out and conference champion and this is how she did it. She started out playing soccer as a young child and loved it but found herself loving the running part of it the most. When she got to high school, she did both soccer and track but had a clear love for running. Even though she had a love for running, she wasn’t always the best. She started out running 2-3 miles at a time around 12 minutes per mile during practice, but she always raced pretty fast. She got down to running 5:15 for the mile and under 19 for a 5k.

She then decided to quit soccer and just focus on running so that is what she did. She got to college and she focused only on running. She started out her freshmen year one of the slowest ones on the team, barely being able to keep up with the team on practice runs.

Social media started as her own journal. For the first 2 years, she didn’t tell anyone she had a fitness profile. She felt a little embarrassed by it. But, as time went on, she saw she was connecting with more people so she thought of using her growing platform to help people just like she wanted to from the beginning.

From then, she started posting more educational posts. She has found that many people have learned a lot from her posts so her small social media page that she was keeping a secret has turned into a page where she helps runners succeed and hit goals they never thought they would.

Jenny Blake "the Nutritionist” helps ladies who work out build muscle and decrease body fat. She does a mix between Crossfit and BodyBuilding training. She's a nationally qualifying bikini and figure competitor. Through her experiences, she’s learned that Nutrition has the biggest impact on the outcome of their training. Once she learned the “nutrition strategy” for changing the shape, she went all in and became a Licensed Nutritionist. Now, she has helped hundreds of ladies build muscle and decrease body fat through my program Create Your Shape.

She's 32 years old and has been slow traveling the world for about 3 years now. Over this time she has lived in 5 countries. She even went to a Crossfit gym and took classes that were in a different language. She also loves trying all of the local cuisines. She's very proud that she has all of the nutrition tools she needs to live this lifestyle and still build my shape which motivates me to share it with others.

Currently, she's updating all of her systems in the Create Your Shape program so all of her ladies can implement their dashboard, macros, and implementation tools more efficiently. Between that project and reviewing check-ins, photos, and bloodwork for her clients, she stays pretty busy.  She's also in a Functional Nutrition course which requires a lot of studying. She loves learning all things about the body and nutrition and she finds this very challenging and interesting.

Before your next run or race, get a head start with our dynamic warmup moves that can be done anywhere. These exercises are quick and will help you to go stronger for longer at any distance!

When it comes down to it, there is nothing more important than being able to train consistently. And if you aren’t warming up properly before each session, then all of your training could be in vain. Make sure that doesn't happen by following these simple steps below!

Have you ever been injured and been unable to run?

Maybe it was a sprained ankle, or maybe your knee started to ache after every run. Either way, it’s frustrating when you can’t do the one thing that makes you feel good. You want to get back out there and start moving again! But how do you know what to expect as your body recovers? And is there anything else you can do to speed up the process?

These some great tips for returning to running after an injury so keep reading! It will help give your body time to heal properly while still allowing yourself the chance of getting back into shape. The key is knowing what exercises are best suited for recovery and which ones are best avoided until your muscles are fully healed. By following these 5 simple steps, we guarantee that in no time at all, you’ll be able to return out on the road with no pain or discomfort whatsoever!

Sarah Bainwohl is a spin instructor at a studio called Hustl and Flow. She is obsessed with her job there (in a good way!). Instructing changed her life.

When she was a kid, she used to be super shy and reserved. Her parents made her try every sport out there and every single time, she lasted about one week and then would come home crying saying how much she hated it. Until she started synchronized swimming. One coach saw potential in her and moved her to a competitive-level team. She stayed in the sport for 10 years, winning both provincial and national titles. Swimming became her life and loved every part of it.

When she was about 17 years old, she realized she didn’t love it quite as much as she once had. So, she quits. After years, she had the opportunity to try out for Hustl and Flow. She finally became an instructor and her life changed. She started walking more confidently, talking and thinking more positively, and of course, the way she looked changed. 

About 6 months into instructing, she had a really amazing opportunity come her way. A spin studio in Australia reached out to her and wanted to fly her out to live and teach there for one year. Unfortunately, exactly one week before she was supposed to leave, she slipped and broke her arm. The Australia offer was instantly taken away, and not only that, she could not instruct either. 

While she was heartbroken at first, she's the type of person to make the most of a situation. She realized this is the universe’s way of telling her to take a step back and give her body what it really needs in a healthy way and started researching how to properly care of her body, how to properly weight train, and how to fuel her body properly. She went back to teaching, but only twice a week. 

Teaching spin has taught her discipline and how to properly take care of herself and could not imagine her life without it.

Tara Fredericks have never played sports. Growing up, she was the kid who used every excuse NOT to play sports. But now, she works out usually 6 days a week - from the comfort of her own home. 

She just retired at the age of 33 to come home and do full-time with helping other women get started on their own health and fitness journeys. It was a dream come true for her. 

She spends a few hours speaking to women who have their OWN goals, and how she may help them achieve them. She has lots of plans to come but according to her, it’s going to start with helping more women and building a team of like-minded women who want to be their own bosses as well. 

If you know what it is like, you know how bad it is. It’s important to treat a sprained knee right away because the longer you wait, the more likely it is that your injury will get worse and take longer to heal. In this article, we’ll talk about what causes a sprained knee, the symptoms of a sprain, how long it takes for ligaments to heal, and some tips on treating and preventing future injuries.

We want people who have experienced this type of injury in the past or are currently suffering from one now to find out exactly what they need to do to recover as quickly as possible. That’s why we put together this guide with all of our research into one place so that anyone looking for information on how best to care for their injured knees can come here first! We hope everyone finds these tips helpful!

Maya Budanok is engaged in athletics and specializes in the all-around. She's been doing sports for 13 years. At an early age, she came to athletics on her own, and from that moment, she fell in love with running. She's also a candidate for the Master of sports. In parallel, she goes stretching and the gym to be always in good shape.

In addition to professional sports, she's getting a higher education at a university. She's studying to become a coach. She already has a secondary-special education. In the future, she likes to study psychology. She often goes through various training to pump up her female energy. She studies a lot on the psychology of relationships between a man and a woman. In the future, she wants to launch her fitness project to help people lose weight and provide psychological assistance. But, according to her, this is still only in the plans. In general, she's open to everything new.

Are you too busy to exercise?

You don’t have to spend hours at the gym or go on a strenuous hike to get your daily dose of exercise. There are plenty of exercises that can be done right from your home, without any equipment, and within a short period. These exercises will help you stay fit and healthy while also saving you precious time for other activities like spending quality time with family members or friends.

It doesn’t matter how old or young you are – these exercises will get results fast! So whether this is your first time working out or not, these simple exercises will give you an amazing workout. They don’t require any equipment either – just use your body weight as resistance and get ready to see some serious changes in your body composition! Why wait another minute when getting started today can make such a big difference tomorrow?

Do you feel like you’re not getting the results that you want from your workouts?

If so, it might be time to take a step back and let yourself recover. It’s important to give your body enough time between workouts for recovery. This will ensure that you get the most out of each workout and avoid overtraining.

Overtraining can lead to injury, illness, or even depression – all things we don’t want! If you want to stay healthy, you need enough rest after different types of exercise. Let us show you how much rest is needed for each type of exercise so that you can do them without hurting yourself. We send tips on how to do exercises. We tell you how often to do them before you get tired or sore. You won’t find another resource with more information about proper recovery than Recovery From Exercise Fatigue!